How to lose weight quickly, up to 10 kg per month? How to lose weight at a wedding or a classmate for classmates? How to lose weight, on a foreign trip? How to lose weight after holidays, for example, motherhood?
And before he always tried to dissuade people. BecauseIn this weight loss, if something is wrong, it is even worse than if nothing to do. And it is not the worst, if after a breakdown only add 3-4 kilograms to the initial weight. It will be worse if gastritis or stomach peptic ulcer develops with hunger.
But people continue to ask how to lose weight quickly and, without waiting for the doctor's advice, they resort to amateur advice. And he left, we don't eat any flour, nothing fat, sweet. The sausages and meatballs cannot be, the mayonnaise is impossible, after 6 pm you cannot eat! And an exercise or running bicycle, so it would be a lack of breath and sweat. . .
But our body simply does not want to spend fat. Only for a great need. If the actions that we impose exceeds the purpose we see, then he will never spend stocks. It will organize a tantrum, it will become an unbearable hunger, it will make our existence unbearable, reduce energy consumption and make all our efforts at all, fall into depression and cause a collapse. And also with fear, we will be painfully recorded in the food for a long time, just speaking, there is often a lot. In the context of reduced energy consumption, this will inevitably cause weight gain. Our self -esteem will decrease. We will consider ourselves flaccid, without adequate losers. Etc…
Therefore, from the beginning, everything must be done correctly to lose weight.
To start, we will define the concept: What does it mean to lose weight quickly?
It is necessary to help a person lose weight quickly in a short time, in 2-4 weeks to lose weight of approximately 4-6 kilograms. A person is supposed to have a significant need to lose weight in a specific period, to a specific event. There are many options for events. From the New Year's Party to the wedding, your own friend or best friend, foreign tourist trips, classmates, employment, paper samples, etc. In other words, the goal of losing weight is not specific anywhere else. We know why we need to lose weight, how much and what time. It only remains to discover how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I accumulated many observations when people in a month have lost 5-6 and even 8 kilograms. And they felt quite comfortable at the same time. This text, by the way, is, in many ways, the result is a generalization of the experience of my patients.
But, friends, neither ten nor fifteen kilograms cannot be removed in two weeks. And you shouldn't even try. The tips indicated below are suitable for you only if you adjust the task and determine the real objective for yourself.
Our fast weight loss strategy
To lose weight, we need to encourage our body to spend our own fat. And you know, there is a set of situations in which you pass reservations with great pleasure. For example, in the morning I want to eat much less than at night. This is because in the first half of the day our body, due to Biorhitm, was oriented to nutrition in reserves, and at night, on the contrary, to replace the reserves. In spring it is losing weight much better than in autumn. Women in the first phase of the cycle lose weight more easily than in the second. The reason is the same: seasonal and monthly Biorrytmos.
Fat energy is attended by medium intensity loads, such as walking with well -being. While with an intense career, our body mainly consumes a carbohydrate supply, by the way, very modest, which can only be recovered from food. Therefore, at the bottom of medium intensity loads, we often notice a decrease in appetite, while after intense loads, appetite, as a rule, increases.
The energy extracted from fat is also compatible with our muscle tone. We can say that the greater our tone, the better the fat burns. An increase in tone is characteristic if we are busy with something interesting, we have a good humor if we do something that brings us closer to the planned objective. All these situations are characterized by a decrease in appetite. Everything is correct, there is no particular need for food if our body extracts fat from fat. Many women point out a decrease in appetite against the context of love and courtship.
And if your weight loss objective is really significant for you, it will definitely cause an increase in tone, change the predominant fat consumption and facilitate compliance with the desired diet. A very simple way to lose weight and maintain an increased tone, is healing healing and tonic exercises.
The second very important strategic moment when weight is lost (in importance, maybe even the first), this is an interest in your body, taking care of it. Change accents. If every time he forced his body to lose weight, he subjected him to violence, now he just has to help his body to lose additional pounds. The body no less than ours wants to be healthy and attractive. But it does not intend to suffer too much. During our weight loss, the body should feel good. And here our observation will be useful. If we feel comfortable, a wave of strength, good humor, we feel facility if our appetite is easily controlled and satisfied with a small amount of food, then we do everything right. If we feel the collapse of strength, weakness and hunger, which is about to become unbearable, then we overcome the stick again and change cooperation with the body to violence.
And another important strategic moment. Most of the lost weight techniques as the main effect suggest a diet. With our approach, food is more likely to be a support factor. The body cannot get everything necessary for your life. We need more proteins, a comfortable amount of carbohydrates (the brain is eaten glucose mainly), vitamins, minerals and trace elements. You can take all this just from food.
Then, the body spends fat, extracts energy from fat, and we give it exactly so much food so that it does not feel a deficiency of protein, vitamins and other things. Because if there is scarcity, we will immediately feel discomfort. And if our body cannot overcome this deficit, it is most likely that you will stop fat consumption and request food.
Our weight loss tactics
Our main tactical technique is a combined triune approach. Speaking relatively, the impacts that help lose weight in a week apply to the field of psychology and attitudes, or to motor activity, or to nutrition. We use all these influences together. Because with combined use, these influences improve and support each other. The walks reduce appetite. The unfortunate light food helps sleep well. A complete dream contributes to a good humor and an increased tone. With a good positive mood, appetite is controlled much better than with a bad one. We need less food as sedative. Etc.
Thought is material
If we see the goal of losing weight quickly and going to it, our body fills us with energy, which is taken from reserves. Actually, he formed these reserves, put aside this energy, believing that one day we will be really useful. The vision of the objective of losing weight in a week tones a person, increases the activity of adrenaline and norepinephrine. And these hormones directly cause the decomposition of fat and the release of energy from the blood reserves.
We really need to lose weight quickly in a week. We just need to lose weight in two weeks and despite three to four kilograms less. We are fully aware of this. We also know that if you do everything right, our goal is quite attainable. We clearly see our goal of losing weight quickly and we clearly see the route along which we will move. We are in a state of creative ascent. And all that is required of us is to support the condition.
And for this there are several tricks:
Return your thoughts to your target as frequently as possible to lose 2-3 kg. Imagine as clearly as possible all the advantages you will receive. The more clearly it is seen, the more relevant your goal is for you, the more active all the systems of extracting fat from a deposit. And consequently, the faster and more comfortable lose weight.
Visualization memorials help remember the goal. It can be elegant clothes, which is not enough for you now, but when you lose 20 kg, it will be fair. Let this clothes hang in a prominent place. There may be a photo in which it is thinner and younger. After a couple of weeks, you can approach this image. It also helps maintain a diary in which you write your feelings.
It will be much easier for you to lose weight if you are on vacation and do not have many other things and concerns.
Motor activity to lose weight
Here, you must change the accents. We need to train not so much for direct fat consumption and for the transfer of muscles to an active state, to a state of greater tone. And in this state, already, in general, with motor rest, the muscles will spend more fat.
Therefore, if you are not a marathon, if yesterday or the day before yesterday you did not make races for half an hour, an hour a day, forget about running in general. We definitely don't look good. For us, when losing weight, it is best to tone exercises, walk healthy on the street, in the park or on the running tape. O Similar types of loads: swimming walks, skiing and bicycles, exercises on an exercise bicycle.
The most important condition is that your tone after training should be higher than before. The load must vigorize, non -pneumatic. She should not carry any discomfort.
It is optimal if for this period performs two training per day that last 25-60 minutes. The load intensity will help choose three simple tests:
- During load, you must have enough breathing to support a simple conversation.
- After about 20 minutes from the beginning of the load, you must feel enough for enough, so that if you need to proceed at this rate for another hour
- The pulse at the height of the load should not be more than 100-110 beats per minute. Breathing should not be more than 18-20 per minute.
Now food
Look what results. With the help of a feeling of participation (we just need to weigh 4 kg less in two weeks! ), Using a selected tonic form, so they could, stimulate fat consumption, change the body to nutrition in reserves. And now, in the most natural way, the need for food has decreased. Our appetite has decreased. We're sorry. We want to eat less, we eat faster, better control during meals, we need less sweets.
In the diet for fast weight loss, we will use one of the three programs:
Program for Fast Weight Loss: "Intuitive"
No one, except you, knows how much energy you need to receive in the form of food. Everything will depend on how much energy can extract from fat. And this, in turn, will depend on how much it participates in the process, how much does it need to lose weight, what is its tone and what its motor activity is. You can determine your need for food feeling it. And what would work for you, use the following tips:
- We try to eat the least amount of fats and sugars as possible. It is demonstrated that if proteins and complex carbohydrates prevail in food, we obtain the maximum possible effect of satiety with a minimum of calories. If you don't believe, here is a simple example for you. A slice of cut bread and half low fat cottage cheese, is approximately 150 calories, that is, as well as in a tablespoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. At the same time, we refrain from prohibitions. The sweets and sweets, if necessary, eat in small quantities after the main food, when we are already full.
- We try to eat as little as we allow us a feeling of comfort, and in no case do we make a more difficult diet.
- It is desirable that there are at least 4-5 meals a day. Do not be afraid to light the light snacks. For example, the same slice of a cut bun, low fatty cottage cheese, tea or coffee without milk with milk. O Protein tortilla with two egg proteins, a bran bread, tea.
- We arrived at the food, we try to try each piece, we catch all the subtle tastes of the product. This will allow us to eat slowly and eat smaller amounts of food.
- We maintain a food diary. This discipline and allows you to identify important patterns for us.
- We introduce all restrictions very carefully and gradually. In the first days, it is better to limit efforts to observe a simple low -fat nutrition with a feasible limitation of sugars. And only of the third or fourth day to limit the consumption of complex carbohydrates.
- The easiest way to reduce food consumption at night is not to scare yourself with several verses such as "not after 6 p. M. ", But allow another meal after a slight dinner. A glass of kefir with a couple of samples of samples, or a piece of low fat meat with bread and vegetables, is suitable.
The appetite at night helps reduce a walk, a massage or a bathroom. That is, everything that reduces excessive stress, anxiety, relieves and harmonizes our psycho -emotional sphere.
It is very convenient to observe an intuitive program, if you can eat food at the work you cooked at home and taken with you. Or if you took a vacation and do not go to work at all. If you work in the office and at the maximum you can pay in the workplace, these are drinks, then it will be more convenient for you: